Reading a recent article by McKinsey & Company they discuss the topic of leaders practicing deliberate calm. The four step process they recommend I believe can be practical for everyone when dealing with a situation.

Step 1 - Pause

Not all situations require immediate action. Stop and ask yourself if it’s you that needs to respond and, if so, how and when should you act.

Step 2 - Exhale

When pressure hits, take two quick inhales through the nose (inhale, pause, inhale again), and then a long exhale through the mouth to calm the body.

Step 3 - Move

In a state of stress, the body is primed to fight or flight. Instead of resting and sitting still, try movement like a brisk walk.

Step 4 - Learn

Asking questions to ourselves or others causes us to slow down, reflect, and engage the executive functioning parts of our brain.

When you read through each step it seems logical and nearly bordering on common sense.

One of the greatest mistakes we can make is to jump right in without stopping to think about what you are about to say or do. Take that moment.

Breathing is something we do unconsciously although when done consciously it can change your perspective. Providing that mediative state to reset.

To move is a highly recommended way to to prepare the body and your mind to handle stress.

They say you need to be green and growing - always learning. Asking questions allows you to be curious and dig deeper, it provides perspective and could allow you to open your mind.

The concept of deliberate clam sets the tone to take your time, practice in a way that is thoughtful and considered.

Will you practice deliberate calm?